Wednesday, December 12, 2012

Do you like sweet potatoes? My nephew and cooking assistant Jake has never really been a fan, but when we made this simple recipe for Roasted Spicy Sweet Potatoes and Chicken Sausage, he loved it just as much as I did. This no-fuss recipe was inspired by my love of Sweet Potato Fries, plus a really delicious new low-fat chicken sausage from Costco (with no nitrates!) Every cook needs some quick and easy dinner ideas for this time of year, and this is pure comfort food without much effort.

Here's the delicious chicken sausage that inspired the recipe. With only 8 grams of fat per sausage, only 1 gram of sugar, gluten-free, and no nitrites, this is something that will probably inspire a few more recipes at my house. If you can't find this one, use any low-fat chicken or turkey sausage with garlic.

The recipe uses orange sweet potatoes (often called yams or sweet yams in U.S. grocery stores.)

Cut the sweet potatoes into cubes about 1 1/2 inches across.

Toss sweet potatoes with a little olive oil and some of my favorite seasoning for Sweet Potato Fries.

We roasted sweet potatoes on a large baking sheet for the first 30 minutes so they could have plenty of room for good browning.

I turned the sweet potatoes after 15 minutes, to encourage them to get nice and brown.

While sweet potatoes are cooking, cut each sausage into four pieces.

We wanted the juice from the sausage to flavor the sweet potatoes for the second half of the cooking time, so we transferred them to a baking dish for the second half of the time. (If you don't want to dirty two pans, just push the sweet potatoes together and put the sausage on top of them.)

Roast the sweet potatoes with the sausages another 25-30 minutes, or until the sausages are nicely browned and sweet potatoes are soft. Serve hot and enjoy!

Instructions:
Preheat the oven to 400F/200C. Spray a large baking sheet with non-stick spray or olive oil.

Peel sweet potatoes with a vegetable peeler and then cut into cubes about 1 1/2 inches across. Toss sweet potatoes with the olive oil and sweet potato fry seasoning, sprinkling the seasoning over so that all the sweet potatoes are seasoned. Arrange sweet potatoes in a single layer on the baking sheet and roast 30 minutes, turning once or twice if you can so all the sweet potatoes are browning evenly.

While sweet potatoes roast, cut each sausage into four pieces. After 30 minutes, either push all the sausage together in the middle of the baking sheet or transfer sweet potatoes to a baking dish where they are close together. Arrange the sausage pieces on top of the sweet potatoes and cook 25-30 minutes more, turning the sausage once if you can so they brown on both sides. Serve hot.

Sweet potatoes are a relatively low-glycemic vegetable compared to potatoes, but they are limited to phase 2 or 3 for the South Beach Diet. With some kind of green vegetable like Lemony Green Beans, this would make a great dinner for Phase two!

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

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Posts may include links to my affiliate account at Amazon.com, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

I've been using chicken sausages from Costco for years. They're so easy, tasty, and diet-friendly. I've tried several different flavors and they're all good. And I've made the delicious sweet potatoes with your spice blend. What a great idea to put them together!

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